Importance of FAT

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Fats play a vital role in maintaining healthy skin and hair, insulating body organs against shock, maintaining body temperature, and promoting healthy cell function. They also serve as energy stores for the body. Fats are broken down in the body to release glycerol and free fatty acids. The glycerol can be converted to glucose by the liver and thus used as a source of energy.
Vitamins A, D, E, and K are fat-soluble, meaning they can only be digested, absorbed, and transported in conjunction with fats.

Fat serves as a useful buffer towards a host of diseases. When a particular substance, whether chemical or biotic -- reaches unsafe levels in the bloodstream, the body can effectively dilute -- or at least maintain equilibrium of -- the offending substances by storing it in new fat tissue. This helps to protect vital organs, until such time as the offending substances can be metabolized and/or removed from the body by such means as excretion, urination, accidental or intentional bloodletting, sebum excretion, and hair growth.

It’s not recommended to remove fat completely from diet. At the very least, a minimal amount of fat is needed for the body, and especially the brain, which uses fats. People who do not consume any kind of fat are more prone to brain diseases such as alzheimers.

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What is FAT

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Fats consist of a wide group of compounds that are generally soluble in organic solvents and largely insoluble in water. Fat is mainly present in food in a form called 'triglycerides'. Triglycerides consist of glycerol and three ('tri') fatty acids. Fatty acids are long-chained molecules having a methyl group at one end and a carboxylic acid group at the other end. Industrially, fatty acids are produced by the hydrolysis of the ester linkages in a fat or biological oil (both of which are triglycerides), with the removal of glycerol. Fatty acid fluidity increases with increasing number of double bonds. Food may contain other fats, such as cholesterol and phospholipids, in addition to triglycerides. Lecithin is a phospholipid, made up of glycerol, choline and fatty acids, which again may be mainly saturated or polyunsaturated. Fats may be either solid (Lauren) or liquid at normal room temperature, depending on their structure and composition. Although the words "oils", "fats" and "lipids" are all used to refer to fats, "oils" is usually used to refer to fats that are liquids at normal room temperature, while "fats" is usually used to refer to fats that are solids at normal room temperature. "Lipids" is used to refer to both liquid and solid fats.


If we are very physically active and in need of energy then fat can be a useful source of the energy. Conversely, if we are physically inactive, too much fat in our diet can lead to overweight.
Fat also confers texture and flavour on food, enhancing its palatability. Many flavours are fat soluble; unfortunately it is these desirable properties that encourage over-eating.

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Protein enriched foods

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Sources of Protein

Proteins that contain all the essential amino acids in approximately the right proportions for your body's requirements are sometimes called 'high-biological-value' proteins. These are found in foods that are derived from animals: meat, fish, eggs, milk and dairy products.

List of protein foods

Cereals, Cakes, biscuits	Protein Content
Barley, pearled, raw(200 grams or 1 cup)	19.82 grams
Wheat flour, whole-grain(120g or 1 cup)	16.44 grams
Oat bran, raw(94g or 1 cup)	16.26 grams
Rice, White, raw(1 cup)	12 grams
Spaghetti, cooked, firm(1 cup)	7 grams
Oatmeal, Ckd, Rg, Qck, Inst, W/OSAL1(1 cup)	6 grams
Whole-Wheat Bread(1 Slice)	3 grams
Mixed Grain Bread(1 Loaf)	45 grams
Corn Flakes(1 oz)	2 grams
Popcorn, Air-popped, Unsalted(1 cup)	1 grams
Macaroni, Cooked, Firm(1 cup)	7 grams
Noodles, Chowmein, Canned(1 cup)	6 grams
Fruitcake, Dark(1 cake)	74 grams
Cheesecake(1 cake)	60 grams
White cake w/ Wht Frstng, Comml1(1 cake)	43 grams
Pancake, plain(1 pancake)	2 grams
Vanilla Wafers(10 cooke)	2 grams
Baking Powder Biscuits, Refrgdogh1(1 biscuit)	1 grams
Cheese Crakers, plain(10 crack)	1 grams

Milk and milk products, cheeses, desserts	Protein Content
Milk(1 glass)	6.3 grams
Soya Milk, Plain(200 ml)	6 grams
Chocolate Milk, Regular(1 cup)	8 grams
Chocolate Milk, LowFat 2%(1 glass)	8 grams
ButterMilk, Fluid(1 cup)	8 grams
Low-Fat Yoghurt, Plain(150 grams)	8 grams
Low-Fat Yoghurt, Fruit(150 grams)	6 grams
Ice Cream, Vanilla, Soft Serve (1 cup)	7 grams
Chocolate(1 oz)	3 grams
Milk Chocolate Candy W/ Almond(1 oz)	3 grams
Apple Pie(1 piece)	3 grams
Pudding, Vanilla, Canned(5 oz)	2 grams
Custard, Baked(1 cup)	14 grams
Gelatin Dessert, Prepared(1 cup)	4 grams
Doughnuts, Yeast-Leavend, Glzed1 (1 Donut)	4 grams
Margarine, Regular, Soft, 80% FAT(8 oz)	2 grams
Butter, Salted(1/2 cup)	1 gram
Peanut Butter(2 Tablespoons)	8 grams
Soft Cheeses(Mozzarella, Brie, Camambert)(1 oz)	6 grams
Medium Cheeses(Cheddar, Swiss)(1 oz)	7-8 grams
Hard heeses(Parmesan)(1 oz)	10 grams
Cottage Cheese(1 cup)	30 grams
Cheeseburger(4 oz Patty)	30 grams

Vegetables	Protein Content
Potatoes, Baked with skin(1 potato)	5 grams
Sweet Potatoes, Canned, Mashed(1 cup)	5 grams
Broccoli, Frzn, Cooked, Draned(1 cup)	6 grams
Cauliflower, Cooked from frozn(1 cup)	3 grams
Spinach, Cooked from Raw, Drnd(1 cup)	5 grams
Spinach, Raw(1 cup)	2 grams
Mushrooms, Canned, Drnd, W/Salt(1 cup)	3 grams
Mushrooms, Raw(1 cup)	1 grams
Pumpkin, Cooked from Raw(1 cup)	2 grams
Onions, raw, Chopped(1 cup)	2 grams
Onions, Spring, Raw(6 Onion)	1 grams
Bamboo Shoots, Canned, Drained (1 cup)	2 grams
Carrots, Cooked from Raw(1 cup)	2 grams
Beets, Canned, Drained, No Salt(1 cup)	2 grams
Beets, Cooked, Drained, Diced(1 cup)	2 grams
Cabbage, Common, Cooked, Drned(1 cup)	1 gram
Tomatoes, Raw(1 Tomato)	1 gram
Pumpkin and Squash Kernals(1 oz)	7 grams

Beans, Nuts and Seeds	Protein Content
Tofu(1 oz)	2.3 grams
Lentils, Dry, Cooked(1 cup)	16 grams
Soy Beans, Cooked(1 cup)	28 grams
Split peas, Cooked(1 cup)	16 grams
Almonds(1 cup)	32 grams
Peanuts(1 cup)	36 grams
Cashews(1 cup)	20 grams
Walnuts, Black, Chopped(1 cup)	30 grams
Pecans(1 cup)	10 grams
Sunflower Seeds(1 cup)	24 grams
Pumpkin Seeds(1 cup)	76 grams
Flax Seeds(1 cup)	32 grams

Fruit and Fruit Juices	Protein Content
Raisins(1 cup)	5 grams
Dates, Chooped(1 cup)	4 grams
Watermelon, Raw(1 piece)	3 grams
Coconut, raw, Shredded(1 cup)	3 grams
Prune juice, Canned(1 cup)	2 grams
Oranges, raw, Sections(1 cup)	2 grams
Orange Juice, Raw(1 cup)	2 grams
Raspberries, Frozen, Sweetened(10 oz)	2 grams
Strawberries, Frozen, Sweetened(10 oz)	2 grams
Bananas, Sliced(1 cup)	2 grams
Cherries, Sour, Red, Cannd, Water(1 cup)	2 grams
Grapefruit Juice, Raw(1 cup)	1 gram
Peaches, Raw(1 peach)	1 gram
Papayas, Raw(1 cup)	1 gram
Lemons, Raw(1 Lemon)	1 gram
Lemon Juice, Raw(1 cup)	1 gram
Kiwifruit, Raw(1 kiwi)	1 gram
Pineapple Juice, Canned(1 cup)	1 gram
Mangoes, Raw(1 mango)	1 gram
Blackberries, Raw(1 cup)	1 gram
Watermelon, Raw, Diced(1 cup)	1 gram
Pears, Raw, Bartlett(1 pear)	1 gram
Apples, Raw, Unpeeled(1 apple)	0 gram
Apple Juice, Canned(1 cup)	0 gram

Eggs	Protein Content
Eggs, raw, Whole(1 egg)	6 grams
Noodles, Egg, Cooked(1 cup)	7 grams
Eggs, Cooked, Scrambled/Omlet(1 egg)	7 grams
Eggs, Cooked, Fried(1 egg)	6 grams
Eggs, Cooked, Poached(1 egg)	7 grams

Fishes	Protein Content
Cod Fillets(100 grams)	21 grams
Tuna, Canned(6 oz)	40 grams
Most fish filets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce

Meat and Meat Products	Protein Content
Sausages (100g or 3.5 ounces)	12 grams
Bacon (100g or 3.5 ounces)	25 grams
Ham (100g or 3.5 ounces)	18 grams
Ham (100g or 3.5 ounces)	18 grams
Roast Chicken (100g or 3.5 oz)	25 grams
Chicken breast( 3.5 oz)	30 grams
Chicken thigh	10 grams
Drumstick	11 grams
Wing	6 grams
Chicken meat, Cooked(4 oz)	35 grams
Chicken Chowmein, Canned(1 cup)	7 grams
Beef roast (100g)	28 grams
Hamburger patty (4 oz)	28 grams
Steak (6 oz)	42 grams
Beefburgers - freezer type average(100g)	20 grams
Corned Beef (100g or 3.5 ounces)	26 grams
Most cuts of beef – 7 grams of protein per ounce
Pork chop average	22 grams
Pork loin or tenderloin (4 oz)	29 grams
Ground pork (1 oz raw – 5 grams; 3 oz cooked)	22 grams
Canadian-style bacon (back bacon), slice	5-6 grams
Chop Suey W/beef + Pork(1 cup)	26 grams

Beverages and Condiments	Protein Content
Light Coffee or Table Cream(1 cup)	6 grams
Tomato Sauce, Canned W Salt(1 cup)	3 grams
Cocoa Powder with NonFAT Drymilk(1 oz)	3 grams
Soy Sauce(1 TBSP)	6 grams
Tomaoto Soupe W Water, Canned(1 cup)	2 grams
Beer, Regular(12 FL oz)	1 gram
Fruit Cocktail(1 cup)	1 gram
Honey(1 cup)	1 gram
Mayonnaise, Regular(1 TBSP)	0 gram
Tartar Sauce(1 TBSP)	0 gram
Lemonade, Concentrate, Frz(6 FL oz)	0 gram
Vinegar, Cider(1 TBSP)	0 gram
Mustard, Prepared, Yellow(1 TBSP)	0 gram
Salt(1 TBSP)	0 gram
Baking Powder, Low Sodium(1 TBSP)	0 gram
Peeper, Black(1 TBSP)	0 gram
Onion Powder(1 TBSP)	0 gram
Oregano(1 TBSP)	0 gram
Curry Powder(1 TBSP)	0 gram
Garlic Powder(1 TBSP)	0 gram
GIN,RUM,VODKA,WHISKY 80-PROOF(1.5 F oz)	0 gram
Wine, Table, Red(3.5 F oz)	0 gram
Club Soda(12 F oz)	0 gram
Lemon Lime Soda(12 F oz)	0 gram
Wine, Table, White(3.5 F oz)	0 gram
Coffee, Instant, Prepared(8 FL oz)	0 gram
Jams and Preservers(1 TBSP)	0 gram
Jellies(1 TBSP)	0 gram
Sugar, White, Grannulated(1 TBSP)	0 gram
Sugar, Brown(1 TBSP)	0 gram
Potato Chips(10 Chips)	1 gram

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Protein Requirements

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Protein

Protein is an essential part of the diet. Proteins are necessary for maintaining tissues and for sustaining growth. They are also used to make hormones and regulation of a wide range of bodily functions. It is made up of various combinations of small organic chemicals called amino acids. When we eat protein foods it is broken down during digestion into its constituent amino acids which are in turn absorbed by the blood capillaries and transported to the liver. The amino acids are then synthesized into proteins or stored as fat or glycogen for energy.

Amino Acids

Amino acids are the building blocks of protein. The body requires 20 different amino acids of which 8 are referred to as essential amino acids which cannot be synthesized by the human body. Animals and plants manufacture proteins that contain these essential amino acids. The body is capable of producing Non-essential amino acids sufficiently to meet the demands for growth and tissue repair. The essential Amino Acids are lsoleucine, Leucine, Lysine, Methionine, phenylalanine, Threonine, Tryptophan and Valine.The non-essential Amino Acids are: Alanine, Arginine, Asparagine, Aspartic acid, Cysteine, Clutamic acid, Clutamine, Glycine, Histidine*, Proline, Serine and Tyrosine.

• Histidine is essential for babies but not for adults.

Proteins form part of the structure of the body, so that a continual supply of amino acids is needed. Our bodies are able to put these basic amino acid units together, using different arrangements of amino acids, to produce specific proteins, which can only be produced if all the necessary amino acids are available.

The nutritional value of a protein food can be judged by its ability to provide both the quantity and number of essential amino acids needed by the body. Different food sources contain different groups of proteins, which are made up of different arrangements and amounts of amino acids. In general, proteins from animal sources are of greater nutritional value because they usually contain all the essential amino acids. Proteins from plant sources, such as cereals and vegetables, may be deficient in one or other of the essential amino acids. For example, the proteins obtained from wheat lack adequate quantities of one essential amino acid, and those from beans are deficient in another.

Cooking can alter the amino-acid composition of protein and this usually results in desirable flavour and browning development. Very little nutritional value is lost.

The recommended daily allowance:

Type of person	Amounts Required (g/day)
Infants/Children
0-12 months	12.5-14.9
1-3 yrs	14.50
4-10 yrs	19.7-28.3
Boys
11-14 yrs	42.1
15-18 yrs	55.2
Girls
11-14 yrs	41.2
15-18yrs	45
Men
19-50 yrs	55.5
50+ yrs	53.3
Women
19-50 yrs	45
50 + yrs	46.5
During pregnancy	extra 6g/day
Breast feeding 0-6mths	extra 11g/day
Breast feeding 6+ mths	extra 8g/day

How much protein we need to eat in our diet usually depends on our ideal body weight. Ideal body weight is used because amino acids are not needed by fat cells, only by our lean body mass.
Eating a little high protein food at each meal helps reduce the appetite plus the body uses energy to convert protein to carbohydrates, a process known as Gluconeogenesis.

However, eating excessive protein provides little benefit. Muscle mass does not increase simply by eating high protein foods. Protein intake significantly above the recommended values can prove harmful because excessive protein breakdown strains the liver and kidney functions through the production and elimination of urea and other solutes.

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Carbohydrate enriched foods

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Carbohydrates are more easily accessible energy source for our body. It is recommended that about 60 percent of total daily calories come from carbohydrates. Carbohydrates are converted into glucose which is either used directly to provide energy for the body, or stored in the liver for future use. Carbohydrates are the main source of blood glucose, which is a major fuel for all of the body's cells and the only source of energy for the brain and red blood cells. When a person consumes more calories than the body is using, a portion of the carbohydrates consumed may also be stored in the body as fat.
All carbohydrate foods are not essential for better health management – some are very detrimental to health and weight management and some are very useful for good nutrition and for ultimate well being.

So it’s essential to know the differences.

Bad Carbohydrates increase insulin secretion in pancreas resulting diabetes, heart disease and overweight – even obesity. Good Carbohydrates are necessary for healthy and attractive appearance – proving an essential part of proper nutrition.

There are 2 types of Carbohydrates – Simple and Complex.

Simple carbohydrates contain naturally occurring sugars, such as those found in fruit (fructose), sucrose (table sugar), and lactose (milk sugar) as well as several other sugars.
Simple carbohydrates (simple sugars) can rapidly be converted into glucose and enter the bloodstream very soon after consumption. After drinking a sugary cup of tea, for example, you may notice a sudden increase of energy level and an accompanying lift in your mood. However, too much intake especially over a period of many years can lead to a number of disorders, including diabetes and hypoglycemia (low blood sugar). Yet another problem is that foods high in refined simple sugars often are also high in fats, which should be limited in a healthy diet.
List of some natural foods made up of mostly simple carbohydrates. These foods are low in simple sugars and do not promote weight gain.


Apples
Blackberries
Blackcurrants
Cherry
Cranberries
Grapefruit
Kiwi
Lemon
Melon
Oranges
Peach
Pear
Plum
Raspberries
Strawberries

The list below shows some food products that contain a large percentage of simple carbohydrates. Foods containing lots of added table sugar can also be added to the list. These foods contain lots of added sugar and most are high in calories. These foods should be limited to lose weight.

Table sugar
Cakes
Biscuits - plain
Jam
Chocolate
Fudge
Candy
Toffee
Gums
Boiled sweets
Mint Sweets
Liquorice
Honey
Soft drinks
Tinned fruits
Chutney
Pickle
Puddlings - some

Complex carbohydrates are also made up of sugars, but the sugar molecules are strung together to form longer, more complex chains. Complex carbohydrates include fiber and starches. Foods rich in complex carbohydrates include vegetables, whole grains, potatoes, peas, and beans.

Complex carbs are broken down into glucose more slowly than simple carbohydrates .
As a result your blood sugar levels will not fluctuate as rapidly as they do when digesting simple carbohydrates. It thus provide a gradual steady stream of energy throughout the day.

Complex carbohydrates are often also lower in fat and provide higher amounts of other essential nutrients like dietary fiber. It is for the above reasons that a diet of complex carbohydrates is preferable.

The food list below shows many natural complex carbohydrate foods that are frequently used to produce food products or meals. Most foods or products that contain a large portion of these staple ingredients are usually a good high complex carbohydrate source. The best way to provide the diet with complex carbohydrates is to consume foods in their most natural state such as oatmeal, bran and brown rice.


Bran
Wheatgerm
Barley
Maize
Buckwheat
Cornmeal
Oatmeal

The food list below shows good sources of complex carbohydrates.

Pasta
Macaroni
Spaghetti
Brown rice
Potatoes
Other root vegetables
Wholemeal breads
Granary bread
Brown bread
Pitta bread
Bagel
Wholegrain cereals
High fiber breakfast cereals
Porridge oats
All bran
Wheetabix
Shredded wheat
Ryvita crispbread
Muesli
Cassava
Corn
Yam
Oatcakes
Peas
Beans
Lentils

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Nutrition and Calorie

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For every physical activity, the body requires energy and the amount depends on the duration and type of activity. Energy is measured in kcal and is obtained from the body stores or the food we eat.

Carefully planned nutrition must provide an energy balance and a nutrient balance.

The nutrients are:

Proteins - essential to growth and repair of muscle and other body tissues
Fats - one source of energy and important in relation to fat soluble vitamins
Carbohydrates - our main source of energy
Minerals - those inorganic elements occurring in the body and which are critical to its normal functions
Vitamins - water and fat soluble vitamins play important roles in many chemical processes in the body
Water - essential to normal body function - as a vehicle for carrying other nutrients and because 60% of the human body is water
Roughage - the fibrous indigestible portion of our diet essential to health of the digestive system


What are the daily energy requirements?

Personal energy requirement = basic energy requirements + extra energy requirements
Basic energy requirements (BER)
For every Kg of body weight 1.3 kcal is required every hour. (An athlete weighing 50Kg would require 1.3 × 24hrs × 50Kg = 1560 kcal/day)


Extra energy requirements (EER)

For each hours training you require an additional 8.5 kcal for each Kg of body weight. (For a two hour training session our 50Kg athlete would require 8.5 × 2hrs × 50Kg = 850 kcal)
An athlete weighing 50Kg who trains for two hours would require an intake of approx. 2410 kcal (BER + EER = 1560 + 850)



Energy Fuel

Like fuel for a car, the energy we need has to be blended. The blend that we require is as follows:
57% Carbohydrates (sugar, sweets, bread, cakes)
30% Fats (dairy products, oil)
13% Protein (eggs, milk, meat, poultry, fish)
The energy yield per gram is as follows: Carbohydrate - 4 kcal, Fats - 9 kcal and Protein - 4 kcal. (Note: 1 calorie = 1 Kcal)
What does a 50 kg athlete require in terms of carbohydrates, fats and protein?
Carbohydrates - 57% of 2410 = 1374 kcal - at 4 kcal per gram = 1374 ÷ 4=343 grams
Fats - 30% of 2410 = 723 kcal - at 9 kcal per gram = 723 ÷ 9 = 80 grams
Protein - 13% of 2410 = 313 kcal - at 4 kcal per gram = 313 ÷ 4=78 grams
Our 50kg athlete requires 343 grams of Carbohydrates, 80 grams of Fat and 78 grams of Protein.


Calories Versus Nutrition

Calories are strictly neutral i.e. from an energy viewpoint it doesn't matter whether you eat a healthy 500 calorie meal (eg. meat, potatoes and vegetables) or two 250-calorie candy bars. Both offer 500 calories worth of energy.
But energy/calories alone will not keep you healthy - the calories you eat must contain sufficient nutrition to maintain your organs and tissue in good health, otherwise your well-being and energy levels will suffer.

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Poor nutrition: some hard facts

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1. Poor nutrition contributes to 1 out of 2 deaths (53%) associated with infectious diseases among children aged under five in developing countries. (See graph)

2. 1 Out of 2 children in Africa with severe malnutrition dies during hospital treatment due to inappropriate care

3. 1 Out of 4 preschool children suffers from under-nutrition, which can severely affect a child's mental and physical development.

4. Under-nutrition among pregnant women in developing countries leads to 1 out of 6 infants born with low birth weight. This is not only a risk factor for neonatal deaths, but also causes learning disabilities, mental retardation, poor health, blindness and premature death.

5. Inappropriate feeding of infants and young children are responsible for one-third of the cases of malnutrition.

6. 1 out of 3 people in developing countries are affected by vitamin and mineral deficiencies and therefore more subject to infection, birth defects and impaired physical and psycho-intellectual development.

7. Zinc deficiencies: magnitude unknown but likely to prevail in deprived populations; associated with growth retardation, diarrhoea and immune deficiency.

8. 40 million people living with HIV/AIDS are exposed to an increased risk of food insecurity and malnutrition, espeicially in poor settings, which may further aggravate their situation.

But this is just one side of the problem.

1. 2 out of 3 overweight and obese people now live in developing countries, the vast majority in emerging markets and transition economies.

2. By 2010, more obese people will live in developing countries than in the developed world.
Under-and over-nutrition problems and diet-related chronic diseases account for more than half of the world's diseases and hundreds of millions of dollars in public expenditure.

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